Seated Forward Bend | Calm The Nervous System and Balance Your Emotions

Our minds are a powerful tool that, when we allow ourselves to focus on us for a change, can boost inner strength and self-awareness.

Specific yoga Asanas such as the Seated Forward Bend can help us clear our minds and work on stretching and strengthening our physical bodies.

Exploring practices such as yoga can benefit the mind and body in a number of ways. The healing nature of this practice helps to induce relaxation and can work as an excellent form of exercise, depending on the routines you engage in.

Seated Forward Bend Pose (Paschimottanasana)

The seated forward bend pose is a beginner-friendly pose that can give the body a good stretch from the upper back to the heels.

Also known as Paschimottanasana, seated forward bend pose is a seated yoga pose that strengthens and tones the muscles of the spine and helps to restore the energy levels in the body.

Seated Forward Bend Pose Directions:

  • Start in an easy seated position with your back straight.
  • As you inhale, extend and stretch your legs out in front of you. Make sure to keep your knees firm and avoid bending them as you perform the Asana.
  • As you exhale, bend forward and hold your toes. Try to touch your forehead to your knees. Make sure to listen to your body and only go as far as you comfortably can.
  • Maintain the pose for 10 seconds and inhale to return to the starting position.

Benefits of Seated Forward Bend Pose:

Regularly practicing the seated forward bend pose can bring the body and the mind various health benefits, such as improved urinary function.

Added benefits of practicing the seated forward bend pose include the following:

  • Stretches the hamstrings and calfs
  • Stimulates the reproductive system
  • Balances and controls emotions
  • Enhances focus and concentration
  • Induces calmness to the nervous system
  • Strengthens digestive organs and improves digestive function
  • Improves respiratory function
  • Therapeutic for individuals with diabetes
  • Alleviates painful symptoms of menstruation

Seated Forward Bend Pose Precautions:

It is important to make sure your doctor gives you the green light to perform new exercises or postures especially if you are recovering from any injuries or suffer from any chronic conditions.

It is best to avoid practicing the seated forward bend pose under the following circumstances:

  • Cardiac problems
  • Hypertension
  • Pregnancy
  • Abdominal disorders
  • Slipped disk
  • Hernia
  • Spondylitis
  • Chronic injury to the shoulders, arms, hips or ankles

Quick FAQs

1. How to perform seated forward bend pose?

The seated forward bend is a seated pose that gives the body an excellent overall stretch. By following the instructions mentioned above, you will be able to practice the seated forward bend pose with comfort and ease.

Updated by Siya Rajan on 07/11/2018

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Courtesy The Yoga Institute, Santacruz (E), Mumbai

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